STRENGTH Power Clean 5x1 @80-85% 15min Jerk Push or Split 5x2 HEAVY Every 2:30   METCON For Time: 150 Abmat Sit-ups LK [...]

OPTIONALSTRENGTH Front/Back Squat 4x6 70-75% Rest As Needed   ACCESSORY 3 Sets 20 Banded Pull Through   MOB: Lax Ball Pec Smash 2min [...]

STRENGTH Drop Snatch 6x2 Every 2min   METCON 600m run/ 800m row 20 Push Press 40 Bar Facing Burpees 50 Du’s 40 Bar Facing Burpees 20 Push [...]

MOB: Bilateral Internal Rotation Mobilization  STRENGTH Bench 6x2 Inc. Wt. Every 2min   METCON 3RFT 100ft Walking Lunge 50 Air Squats 25 [...]